Helpful list of ketogenic foods

Discussion in 'Exante - Recipes' started by BuxomBarrister, 23 January 2011 Social URL.

  1. BuxomBarrister

    BuxomBarrister Full Member

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    Found this online and thought it might be useful to post on here:

    KETOGENIC FOODS

    Here's a partial list of just some of the foods that can be consumed on a ketogenic diet. I'll start with the '100% safe foods', the ones that shouldn't throw you out of ketosis due to having either no carbs, or trace amounts of carbs. Next I'll go to 'questionable' foods, such as hotdogs, where you must check the carb content on the package, because some hotdogs have only 1 gram of carbs per hotdog, some have seven. I'm also including a list of higher carb content foods, that can be eaten in VERY limited quantities. Finally I give a list of foods that shouldn't be eaten on a ketodiet at all.

    (Note: I've tried to list every food I know, in any form, so there will be some redundancy. Foods marked with an '*' are considered healthy, we highly recommend eating them as much as possible while staying under your carb limit and staying in ketosis!)

    Safe Foods (No Carbs/Trace Carbs)

    Beef, Steak, Hamburger, Prime Rib, Filet Mignon, Roast Beef, Chicken*, Duck, Any Fish*, Tuna*, Salmon*, Trout*, Halibut*, Lamb, Pork, Bacon, Ham, Eggs, Shrimp, Crab, Lobster, Butter, Oils (Olive Oil*, Flaxseed oil*, etc.), Mustard, Salt, Pepper, Soy Sauce, Tea, Coffee, Heavy Cream and Nutrasweet/Equal.

    Minimal Carb Foods (Limited Quantities Only, Check Carb Content!)

    Broccoli*, Spinach*, Lettuce*, Cabbage*, Bok Choy*, Kale*, Asparagus*, Mustard Greens*, Mushrooms*, Cucumbers*, Pickles*, Celery*, Green Beans*, Brussel Sprouts*, Cauliflower*, Artichokes*, Peppers* (Red, Green, Jalapeno, Habanero), Onions*, Sprouts (bean, alfalfa, etc.)*, Radicchio and endive, Herbs - parsley, cilantro, basil, rosemary, thyme etc, Radishes*, Sea Vegetables (Nori, etc)*, Jicama*, Avocado*, Asparagus*, Green Beans and Wax Beans*, Broccoli*, Summer Squash, Zuchinni*, Scallions or green onions*, Bamboo Shoots*, Leeks*, Brussels Sprouts*, Snow Peas (pods)*, Tomatoes*, Eggplant*, Tomatillos*, Artichokes*, Fennel*, Okra*, Spaghetti Squash*, Celery Root (Celeriac)*, Turnip*, Water Chestnuts*, Pumpkin*, Nuts, Flaxseeds*, Cheeses, Salami, Pastrami, Hot Dogs, Sausages, Ribs (watch out for the sauce!), Buffalo Wings, Liverwurst, Oysters, Abalone, Protein Powders, Sugar Free Jello, Salad Dressings (some), some Wines.

    Higher Carb Foods (Very Limited Quantities!)

    Grapefruit*, Lemons*, Limes*, Strawberries*, Olives*, Rasberries*, Blackberries*, Kiwis*, plums*, oranges*, pears*, pineapple*

    Foods that are NOT appropriate.

    Beer, Mixed drinks, Bread, Milk, Pasta, Grains, Cereal, Rice, Potatoes, Corn, Carrots, Peas, Candy, Cake, Cheesecake, biscuits, Donuts, Fruit Juices, High Carb Fruits (Apricots, grapes, Bananas, Peaches, Nectarines, cherries, Pomegranates, Mangos, Figs, Dried Fruit, such as dates, raisins, dried apricots, and prunes etc.), Pastries, Non-Diet Soft Drinks, Rolls, Bagels, Popcorn, Battered Foods (Fried Chicken, etc.), Gravy, Honey, Sugar, chocolate and Corn Syrup.

    Notes: Diet Soft Drinks, such as Diet Coke, Diet 7-Up, and Diet Pepsi can usually be consumed in large quantities, but the citric acid content in these drinks can throw some people out of ketosis. Be sure to check in your individual case if this happens. Hard liquor, such as scotch, vodka, etc can be consumed because they have virtually no carbs. Wine actually makes a nice ketogenic alcoholic drink, as most wines have only 1-6 grams of carbs per glass, the sweeter the wine, the more carbs. Beer is usually very high in carbs, having 10-15 grams per glass. Watch out though, when you're in ketosis your blood sugar will be very low, and the alcohol will have a more pronounced effect.
     
    Last edited: 24 January 2011
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  3. polishrose

    polishrose Gold Member

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    Great post and very helpful :)
     
  4. x Nee x

    x Nee x Gold Member

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    Well found hun, and means, should any of us need to have something we can keep it in with what were allowed, so a huge thanks from me xx
     
  5. plymgirl75

    plymgirl75 Full Member

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    Thanks Bux, just what I have needed to help me when I have my food week!
     
  6. Slinky_Malinky

    Slinky_Malinky That pesky stone crept back.

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    Great post thanks! Interesting about olives of all things being a complete no no. Who would have thought it!?
     
  7. Chika

    Chika Silver Member

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    Fab post - I was wondering about wine as when I was on Atkins I never came out of ketosis even if I had a couple of glasses. Good news ;)
     
  8. Mum2Two

    Mum2Two Full Member

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    Thank you SO much for this!
     
  9. BuxomBarrister

    BuxomBarrister Full Member

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    I've done a bit more research and added a few more items :)
     
  10. cat (in hat)

    cat (in hat) Member

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    i am looking forward to adding a meal in week 5! :)

    Just a question: what dairy is ok? low fat / natural yoghurt is ok right?
     
  11. mummytummy

    mummytummy Silver Member

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    Thank you for finding that!
    I have been having a dash of skimmed milk in my coffee (can't stand it otherwise and I need it!) so wondering if I should use a bit of cream instead? Ummm
     
  12. Divalicious

    Divalicious Silver Member

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    LOL about the cream.... since Xmas I have milk in my coffee too, otherwise am grumpy all day.

    Thanks Bux x
     
  13. scotminx

    scotminx Gold Member

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    Trying to eat well for baby on the way!
    Thanks so much - super helpful post!!
     
  14. Belle08

    Belle08 Full Member

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    Are we allowed to eat watermelon? I must confess to eating some cubes of watermelon this week when i was starving :D
     
  15. JoanneM

    JoanneM Gold Member

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    Watermelon would be a no Belle Im afraid. If you have to snack make sure its on protein.
     
  16. fatboy(trying to get)slim

    fatboy(trying to get)slim Full Member

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    By the way Coke Zero contains no Citric acid :)

    So it's an option
     
  17. JoanneM

    JoanneM Gold Member

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    Does contain aspartame though which can cause some people (me included) to stall.
     
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  19. fatboy(trying to get)slim

    fatboy(trying to get)slim Full Member

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    Oh ok, depends on the individual then I assume

    Deepak x
     
  20. JoanneM

    JoanneM Gold Member

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    Yip it does indeed.
     
  21. sensationalbiscuit

    sensationalbiscuit Member

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    so i read that you could have cream and then someone posted that they have milk in there coffee i too feel like i really want milk or cream in my coffee just a dash which would be best ?
    thanks : )
     
  22. hannata

    hannata I can haz cake?

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    what exactly is "heavy cream"?
     
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